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Barbell Curl

A beginner strength exercise for the biceps, done with a barbell.

Barbell Curl: starting positionBarbell Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Barbell Curl

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Curl

Questions

What muscles does the Barbell Curl work?

Mainly the biceps, with the forearms helping.

Is the Barbell Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Curl?

Good alternatives that train the biceps: Barbell Curls Lying Against An Incline, Close-Grip EZ Bar Curl, Close-Grip Standing Barbell Curl or Preacher Curl.

How many sets and reps of the Barbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).